This 30-day glute workout for women comprises 6 dynamic moves that will give you a tight and perky butt.
Squats are excellent for strengthening, lifting, and toning the butt, but if done with improper form, your quads will do most of the work.
The exercises below isolate the glutes, targeting their three primary muscles.
The gluteus maximus – the large muscle in the center of each buttock
The gluteus medius – the muscle at the top of each buttock
The gluteus minimus – the muscle towards the sides of the buttocks
When exercising, the larger the muscle group you target, the more calories you burn,
The glutes are the largest muscle group in our bodies, so this workout is ideal if, along with sculpting your lower body, you want to shed some pounds.
The advantages of strong glutes go well beyond just aesthetics. Next, we will look briefly at some of the other benefits.
The Benefits of Strong Glutes
Strong gluteal muscles aid walking, running, and sprinting because they help provide thrust and keep you balanced while moving through space.
They propel you forward with each step and offer protection against knee and ankle injuries that might otherwise occur if your stride is off-balance or weak.
Strong glutes are also important in everyday life. They stabilize the hips, protect the spine, and play a vital role in maintaining good posture.
They help support the lower back during lifting and help prevent knee injuries.
Weak glutes can lead to back or knee pain and other injuries that may require surgery, such as anterior cruciate ligament tears or patellofemoral pain syndrome (PFPS).
Research has shown that strong gluteals can also improve metabolism, aid in weight loss, and help you build muscle faster.
A 2008 study published in the Journal of Strength and Conditioning Research monitored participants who performed two types of Squats (Deep and Partial Squats) with the same load. The subjects burned more fat following one set of deep Squats than they did after performing three sets of Partial Squats.
This is because when you go deeper into a Squat position, you engage your deeper core muscles to stabilize yourself, essentially creating an exercise that works multiple muscle groups simultaneously.
The same study also found that people who perform higher rep sets activate their fast-twitch muscle fibers more effectively than those who do lower rep sets. This demonstrates the importance of building strength rather than doing endless reps without progressing over time.
You may also like to check out this video I found on YouTube. If not, scroll down for my 30-Day Glute Workout for Women.
At-home glute workout – no equipment required
No equipment is required, but a mat will make for more comfortable workouts when doing exercises 1, 2, and 4.
To increase the challenge, incorporate a resistance band.
#1 Hip Thrusts
1. Lie on your back, knees bent, your feet flat on the floor, and your arms by your sides, palms down.
2. Engage your core and glutes and press your heels into the floor as you drive your hips upwards, ensuring that you don’t arch your chest.
3. Pause momentarily at the top of the thrust, then squeeze your glutes and lower your hips to your starting position.
Repeat steps 1 to 3 for the desired number of repetitions.
#2 Hip Thrusts with Raised Leg
1. Do a Hip Thrust as outlined above, then keeping your right leg straight, lift it as high as you can.
2. Hold the above position momentarily before returning to your starting position.
Repeat steps 1 and 2 for the desired reps, alternating the leg you lift.
#3 Leg Raises
1. Stand side-on beside a sturdy chair, holding its back for support with your left hand, your feet approximately hip-width apart.
2. Slowly lift your right leg up and to the side, maintaining the top position for a second or two before lowering your foot back down.
Repeat step 2 for the desired number of reps before working your left side.
To further challenge yourself and improve your balance, do Leg Raises without holding onto a chair back.
#4 Froggy Glute Lifts
1. Lie face down with your hands crossed in front of you and your face resting on your forearms.
2. Engage your core, bend your knees, and press your heels together.
3. Squeeze your glutes and slowly lift your knees off the floor, keeping your heels together.
4. Slowly lower your knees, bringing you back to your starting position.
Repeat steps 3 and 4 for the desired number of repetitions.
#5 Side Lunges
1. Stand with your hands on your hips, your feet approximately shoulder-width apart.
2. Keeping your back and left leg straight, step to the right with your right knee bent, lowering your hips towards the floor.
3. Hold position two momentarily, then return to your starting position.
Repeat steps 2 and 3 for the desired number of repetitions, alternating legs.
#6 Side Lunges with Leg Raises
1. Repeat steps one and two of the previous exercise, lifting your right leg up and to the side as you return to your starting position.
Repeat all the steps for the desired number of repetitions, alternating legs.
30-day Glute Workout Schedule
Here is a sample glute workout for you to try:
Days 1 to 15, do Hip Thrusts, Leg Raises, and Side Lunges.
Start with three of each exercise, increasing this by one each day. Day 8 is a rest day, so by the time you get to day 15, you will be doing sixteen of each exercise.
From days 16 through to day 30, do Hip Thrusts with Leg Raises, Froggy Glute Lifts, and Side Lunges with Leg Raises.
Start with three of each exercise, increasing this by one each day. Day 23 is a rest day, so by the time you get to day 30, you will be doing 16 of each exercise.
If preferred, you can mix the exercises and take additional rest days.
Final Thoughts on the 30-day Glute workout
If you want to build a strong, balanced, healthy body with a tight and perky butt, you need to work on your gluteal muscles.
Do the above workout for a month, and you will be well on your way to experiencing all the benefits stronger glutes offer.